Happy Hump Day!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic

Movement Prep

10-12 MIN.

Rope Climb Skill Work.

Beginners: Coach will lead through rope climb skill practice.

Inter: Improve technique, speed of descent, work on legless.

Advanced (already very good at RC):

10 MIN EMOM:

Even: 100 Ft Plate Carry (using a pinch grip, carrying a plate as heavy as possible, UB).

Odd: 4-6 Strict C2B Pull Ups.

Then take 5-7 min to find starting weight for snatches. Should NOT be heavy.

WOD

Metcon (No Measure)

E2MOM for 10 sets (5 sets of each couplet)

2 Rope Climbs + 8 Dble DB Thrusters

RX+: 2 Legless + 8 DBL KB Thrusters

Alt. sets with:

3 Squat Snatches + 4-6 Strict T2B
Scale strict T2B to strict hanging leg raises.

Snatch (5 x 3)

Stay at light/moderate load for entire EMOM

Accessory

Mobilize and foam roll.